Name: Playbook - Dr. Caleb Burgess - Scapular Strength
Uploaded: 2024-04-19T04:48:15.299Z
Duration: 30 min
Description: Scapular Strength

Really tough even without using any weights. This helped me see how underutilized my scaps were, especially when my shoulders would feel sticky and crack. After this workout my shoulders were gliding better

Julie

This workout is designed to help build a stronger and more resilient shoulder girdle, which includes not only the shoulder joints themselves, but also the scapulae (shoulder blades), which provide the base by which all shoulder function occurs.

It can be performed daily, although I recommend doing it every other day if it feels taxing on the shoulders or if they get excessively sore.

The exercises can be progressed by adding weight, and if you don't have a dumbbell (although preferred), you can get creative with water bottles, cans, small bags with items inside, etc.

I recommend keeping the weights relatively LIGHT (e.g. 1-2kg or 1-5lb) at least to start as these are a lot harder than they look and if you go too heavy, your form tends to break down easily, which will diminish the effectiveness of the exercises.

As always, if you need a modification, progression, or regression on ANY of the exercises, or if you're having difficulty or pain with anything, please send me a message using the 3 dots at the top right of the app and I will be happy to help!

Don't forget to leave a comment and/or review, letting me know how you like the workout!

And tag me on Instagram @dr.caleb.burgess so that I can repost you and celebrate your progress!

*Hold 1 sec at the top of each rep
*The goal amount of reps for each set is between 12-15

Set up:
- Laying face down on a bench, the ground, or the corner of a bed, holding small weights or just using bodyweight

Movement:
- Keep your elbows bent and your upper arms close to your side
- Slowly lift your hands and elbows up while pulling your shoulder blades together, hold for prescribed time, and then slowly lower back down

Tips:
- Try to keep your hands at least on the same level of your elbows as you lift them up
- Don't let your shoulder blades shrug up towards your ears

Prone Shoulder W - 2 Arm - Weight

*Hold 3 sec at the top of each rep
*The goal amount of reps for each set is between 10-15

Set up:
- Start in a full plank position on your forearms and toes, so that you elbows are directly underneath your shoulders
- Raise up with your body in a stiff near-straight line (contract your stomach and glute muscles to "lock" your pelvis in place)

Movement:
- Push your body away from the ground with your forearms while keeping your chin slightly tucked, and hold for the prescribed time at the top of each rep

Tips:
- Focus on pushing the back of your head and upper back between your shoulder blades up away from the ground in order to maximize the effectiveness of the exercise

Front Plank - Forearms - Scapular Protraction

*Hold 2 sec at the top of each rep with your hands pulled back off the wall
*The goal amount of reps for each set is between 10-15

- See and listen to the video for a detailed description

Standing Shoulder V Wall Slide with Band Around Hands/Wrists

*Hold 1 sec at the top of each rep
*The goal amount of reps for each set is between 12-15

Set up:
- Laying face down on a bench, the ground, or the corner of a bed, holding small weights or just using bodyweight

Movement:
- Keep your elbows straight and your arms straight out to the side in line with your shoulders
- Slowly lift your arms up while pulling your shoulder blades together, hold for prescribed time, and then slowly lower back down

Tips:
- Try not to let your hands drift down toward your hips, but keep them straight our to the side so that your body and arms form a "T" on each rep
- Don't let your shoulder blades shrug up towards your ears

Prone Shoulder T - 2 Arm - Weight

*Hold 3 sec at the top of each rep
*The goal amount of reps for each set is between 12-15

- See and listen to the video for a detailed description

Long Quadruped Rockback - Forearms - Scapular Emphasis

*Hold 1 sec at the top of each rep
*The goal amount of reps for each set is between 12-15

Set up:
- Laying face down on a bench, the ground, or the corner of a bed, holding small weights or just using bodyweight

Movement:
- Keep your elbows straight and your arms straight and upward at a diagonal so that your body and arms form a "Y" on each rep
- Slowly lift your arms up while reaching as far FORWARD as possible, keep your arms LONG
- Hold for the prescribed time, and then slowly lower back down

Tips:
- Keep your arms LONG and don't think about "squeezing" your shoulder blades together
- Don't let your shoulder blades shrug up towards your ears

Scapular Strength

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